Question: I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?
Answer: Packing your lunch can be a great way to control what eat and limit portion size if done correctly. But bring a lunch typically is an easier way to avoid traps like over eating that dining out can cause. Packing a lunch is a great way to get good nutrients like fruits, whole grains, and lean protein into your meal. Just be careful not to pack the wrong kinds of foods. A good suggestion is to pre-make some lunches on Sunday so they are easy to grab during the busy week!
Here are some lunch ideas to pack at home and bring with you to work:
Grain-Based Salad (510 Calories, 56% from Carbohydrate):
- 1/2 cup chickpeas
- 2/3 cup cooked barley, brown rice or quinoa
- 3 oz cooked and diced skinless chicken breast
- 1/2 diced red pepper
- 2 Tbsp reduced-fat raspberry walnut salad dressing
- 8 chopped dried apricot halves
Lunchables (505 Calories, 54% from Carbohydrate):
- 10 low-fat whole-wheat crackers
- 3 oz sliced turkey breast
- 2 oz sliced low-fat cheese
- 1 apple
- 1 cup baby carrots
- 3 gingersnaps
Wrap (496 Calories, 57% from Carbohydrate):
- 2 low-fat turkey and ham wraps
- 1 cup sliced cucumbers
- 1 clementine
- 6 almonds
Old, Faithful PB&J (460 Caloires, 53% from Carbohydrate):
- Peanut Butter and Jelly Sandwich made with 2 Tbsp peanut butter, 2 tsp diet jelly, and 2 slices of whole wheat bread
- 1 orange
- 6 oz fat-free yogurt
Veggie (450 Calories, 59% from Carbohydrate):
- 15 baked snack chips and 1 sliced red pepper
- 1/3 cup hummus for dipping
- 1 large fresh pear
- 1 oz low-fat cheddar cheese
- 4 walnuts
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